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Mon Apr 2

kennethjohnanderso

6 * 75 min 4 dolphin kicks off every wall

  1. underwater turn - double turn

  2. underwater turn - fast turn


800 Flow with fins (min 100 each stroke - min 200 with knuckle paddles)


12*100 with fins on 1:30/1:40(4/4/3) or 1:50 (3/3/4)

1-4) RA

5-8) LA

9-12) with fins


Drills

2 or 3 times thru

2 * 25 Speed drill

50 Build to high turnover

50 Swim with a build kick


5 * 50 on 45/55/1:05/1:15

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